A typical portion of chicken or turkey (1 cup; 252 g, and dark-green leafy; gravy) has 340 calories and 13g of protein (USDA FoodData Central). USDA lists 49 descriptions of it: per 100 g they range from 115 calories (breaded, fried, caesar garden salad, chicken and/or turkey, lettuce, tomatoes, cheese, no dressing) to 173 (chicken or turkey with cheese sauce).
Nutrition Facts
Serving size1 cup (252g)
Amount per serving
Calories340
% Daily Value*
Total Fat14g18%
Saturated Fat 2.5g12%
Trans Fat not declared
Cholesterol40mg13%
Sodium850mg37%
Total Carbohydrate40g15%
Dietary Fiber 2g6%
Total Sugars 1g
Includes Added Sugars not declared
Protein13g26%
Vitamin D 0mcg0%
Calcium 30mg3%
Iron 1.9mg11%
Potassium 250mg5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy, scaled to the portion. Check the USDA record.
Protein per 100 g
5.3g
more than 40% of 8,218 USDA reference foods
Calories per 100 g
135
more than 38% of reference foods
Sodium per 100 g
339mg
more than 75% of reference foods
1 cup weighs 252 g in USDA's record for Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy (FDC 2706693); across 46 records of chicken or turkey USDA weighs it at 90 to 256 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 48% carbohydrate, 37% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Folate123 µg DFE in 1 cup (252 g), 31% of the Daily Value
Selenium17 µg in 1 cup (252 g), 31% of the Daily Value
Niacin4.7 mg in 1 cup (252 g), 30% of the Daily Value
Thiamin0.2 mg in 1 cup (252 g), 20% of the Daily Value
Vitamin K18 µg in 1 cup (252 g), 15% of the Daily Value
Copper0.1 mg in 1 cup (252 g), 15% of the Daily Value
Vitamin B60.2 mg in 1 cup (252 g), 14% of the Daily Value
Vitamin E2.1 mg in 1 cup (252 g), 14% of the Daily Value
Phosphorus164 mg in 1 cup (252 g), 13% of the Daily Value
Zinc1.3 mg in 1 cup (252 g), 12% of the Daily Value
Riboflavin0.1 mg in 1 cup (252 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2706693), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of chicken or turkey USDA describes
Chicken or turkey with cheese… has the most calories per 100 g (173); the fewest: Breaded, fried, caesar garden… (115)
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 49 USDA descriptions of chicken or turkey, per 100 g
The portion is 1 cup (252 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
Nutrient
Per portion
Per 100 g
% DV
Protein
13.2 g
5.25 g
26%
Total lipid (fat)
13.8 g
5.46 g
18%
Carbohydrate, by difference
40.4 g
16.0 g
15%
Energy
340 kcal
135 kcal
Alcohol, ethyl
0 g
0 g
Water
182 g
72.1 g
Total Sugars
1.36 g
0.54 g
Fiber, total dietary
1.76 g
0.70 g
6%
Cholesterol
40.3 mg
16.0 mg
13%
Fatty acids, total saturated
2.32 g
0.92 g
12%
Fatty acids, total monounsaturated
5.71 g
2.27 g
Fatty acids, total polyunsaturated
4.37 g
1.73 g
Minerals (9)
Nutrient
Per portion
Per 100 g
% DV
Calcium, Ca
32.8 mg
13.0 mg
3%
Iron, Fe
1.89 mg
0.75 mg
11%
Magnesium, Mg
32.8 mg
13.0 mg
8%
Phosphorus, P
164 mg
65.0 mg
13%
Potassium, K
247 mg
98.0 mg
5%
Sodium, Na
854 mg
339 mg
37%
Zinc, Zn
1.31 mg
0.52 mg
12%
Copper, Cu
0.13 mg
0.053 mg
15%
Selenium, Se
16.9 µg
6.70 µg
31%
Vitamins (23)
Nutrient
Per portion
Per 100 g
% DV
Retinol
2.52 µg
1.00 µg
Vitamin A, RAE
10.1 µg
4.00 µg
1%
Carotene, beta
60.5 µg
24.0 µg
Carotene, alpha
15.1 µg
6.00 µg
Vitamin E (alpha-tocopherol)
2.07 mg
0.82 mg
14%
Vitamin D (D2 + D3)
0 µg
0 µg
0%
Cryptoxanthin, beta
27.7 µg
11.0 µg
Lycopene
0 µg
0 µg
Lutein + zeaxanthin
265 µg
105 µg
Vitamin C, total ascorbic acid
1.76 mg
0.70 mg
2%
Thiamin
0.23 mg
0.093 mg
20%
Riboflavin
0.14 mg
0.057 mg
11%
Niacin
4.72 mg
1.87 mg
30%
Vitamin B-6
0.24 mg
0.094 mg
14%
Folate, total
80.6 µg
32.0 µg
Vitamin B-12
0.13 µg
0.050 µg
5%
Choline, total
34.8 mg
13.8 mg
6%
Vitamin K (phylloquinone)
18.4 µg
7.30 µg
15%
Folic acid
60.5 µg
24.0 µg
Folate, food
20.2 µg
8.00 µg
Folate, DFE
123 µg
49.0 µg
31%
Vitamin E, added
0 mg
0 mg
Vitamin B-12, added
0 µg
0 µg
Fatty acids (19)
Nutrient
Per portion
Per 100 g
% DV
SFA 4:0
0 g
0 g
SFA 6:0
0 g
0 g
SFA 8:0
0 g
0 g
SFA 10:0
0 g
0 g
SFA 12:0
0.0025 g
0.0010 g
SFA 14:0
0.028 g
0.011 g
SFA 16:0
1.75 g
0.70 g
SFA 18:0
0.45 g
0.18 g
MUFA 18:1
5.36 g
2.13 g
PUFA 18:2
3.88 g
1.54 g
PUFA 18:3
0.47 g
0.19 g
PUFA 20:4
0.010 g
0.0040 g
PUFA 22:6 n-3 (DHA)
0 g
0 g
MUFA 16:1
0.26 g
0.10 g
PUFA 18:4
0 g
0 g
MUFA 20:1
0.078 g
0.031 g
PUFA 20:5 n-3 (EPA)
0 g
0 g
MUFA 22:1
0 g
0 g
PUFA 22:5 n-3 (DPA)
0 g
0 g
Source: USDA FoodData Central, FDC 2706693: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in chicken or turkey?
340 in 1 cup (252 g) of and dark-green leafy; gravy; 115 to 173 per 100 g across USDA's descriptions.
How much protein is in chicken or turkey?
13g in 1 cup; 5.3 g per 100 g.
How much sodium is in chicken or turkey?
850mg in 1 cup; 339 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies